24 Pax (21 Crypt, 3 Boneyard) arose from the fartsack this morning with the goal of getting better. YHC hoped that sharing the beatdown he received 1 year ago would help them accomplish it. Nikita had the Q for YHC’s first post. 1 year later YHC Q’d and completed the pretty close to same workout without the feeling of splashing merlot and passing out for 50 minutes of the 1 hour workout. YHC called a few wrong exercise names, but my battlebuddy was there to keep me straight. NoHelp is really a lot of help after all. Amazing what hanging around these F3 brothers can do for you.
Weather: 63 overcast and not too MUGGY!
COP: All IC: 20-SSH(Have to work on moving my feet more. Thanks pax), 20-TTT, 20-WM, No Recovery between 20-Crucible Merkins, 20-Plank jacks, 20-Mtn Climbers, 15-LBAC Forward, 15-Overhead claps, 15-LBAC Backards with NO Recovery
Line up at one end of the Courtyard: Bear Crawl to 3rd tree (about 20yds) do 10-CDD at tree, Crab walk back to start point, plank until all pax complete, Rev crab walk to 3rd tree do 10-CDD, Rev bear crawl back to start point, plankarama, Lung walk to 3rd tree, duck walk back to start point.
Mosey to hill at end of the courtyard for some Ladder work: Run up the hill 7 burpees, then run down. R&R decreasing reps 6,5,4,3,2,1 plank at bottom.
Mosey to parking lot: Run the the parking rows 20 merkins at the top, 20 squats at bottom of each row.
Mosey to the brick pile, get 2 bricks each: 4-Corners on the Field of Dreams: 30- Curls for girls, 20-Tricep exts, run half with bricks out to side, 20-Shoulder presses, 10-Front and Side Lateral raises, run half way with bricks overhead, 20-bent over flies,
Return bricks and line up in 2 lines to Indian Run the trail until it ends at the sidewalk.
Grab a spot on the wall at the entrance to the school: 15-Incline Merkins, 15-Decline Merkins, 20-Dips, 10-Incline Merkins, 10-Decline Merkins, 15-Dips
Suicides at the Entrance to the school: Sprint to the first light pole, backwards run back, Sprint to the 2nd light pole, backwards run back, Sprint to the 3rd light pole and stay.
Mosey to the Courtyard for some Mary: 20 OYO Flutter Kick crunches, 15 OYO Iron Cross, 20 OYO Plank Dips, 25 IC LBC, 20 IC Heel Touches, Guantanimo
COT:
Counterama, Namerama
FNG-Michael Wenzinger- Architect, building a house in Saluda River Club, went to Iowa State, Hawkeye
Announcements:
Oliver Gospel Mission Saturdays 8:30am Finlay Park
June 27 4:30am The Crucible 22 mile ruck between Lexington AO’s
July 10/11 Goruck Challenge/Light
Aug 1 Sweet Baby O 5k
Aug 28th Stomp the Swamp
First Fridays Father this Friday
F3 Winnsboro Launch this Saturday Lexington lead. Awesome opportunity if you have never been a part of a launch
Prayer Requests:
Many spoken requests dealing with kids. Audra struggling after 6 rounds of chemo, a boy Landon with 2 brain surgery battling a tumor and Walker still fighting since last July.
Devo by Treadmill: We Now Stand; Romans 5:2
Moleskin:
Growing up I played a lot of sports and got to meet a lot of people. Some good and some maybe not so good. As I have gotten older I have realized that all of those people were strategically placed in my life at those times. They were there to help mold me into the person I was going to be. A long this crazy journey of life we don’t often understand why many things happen to us, good and bad. In college I joined the Sigma Chi fraternity. We liked to party and have a good time, but the reason I chose them was the motto of different temperaments, talents and convictions. Keeping an open mind helped me learn so much from my fraternity brothers. F3 came into my life at a time when my competitive sports days were coming to an end, and those teammates/friends go on to spend lost time with their families. You start to lose contact. At a friend of my sons birthday party I hear a few guys (the boys dad) talking about the F3 thing. I had seen some facebook posts about it but never really looked into it. The party was wrapping up I asked Barry Raines-Treadmill (the boys dad) a few questions and he convinced me to try a Saturday workout. Boy did that workout suck. A year later it starts to make sense. As kids you teammates are friends, in college the fraternity helped me understand brotherhood, and now F3 is teaching how to be the man I want to be by surrounding me with men that I admire, respect and want to be like. My dad always told to surround myself with people that make me better. Brothers of F3, you make me better, physically, mentally and most importantly spiritually. I may be a million miles away from the man I need to be, but I am closer than I have ever been. Thank You brothers of F3 for your different temperaments, talents and convictions. Thank You